Megan K

Fitness Nutrition Mindset

Get Momentum

Hi! I'm Megan!

I'm a fitness and life

coach with 22 years

of experience.

Mindset

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Nutrition

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Fitness

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Hi Friends,

I'm Megan K

I help people get results in their fitness and life goals.

Let's face it friends, if you are here it is because you know that your thoughts and mindset impact your reality. You know that to an extent you get what you think about.

But how the heck do you actually translate that into a practice with something concrete like your body?

How can you put your thoughts to work productively to help you get results more easily?

10 years ago, I didn't know either.

I had been in fitness for 10 years already, and I was one of those coaches that lovingly beat people up. More was better. It was all about feeling the burn and kicking butt. Diets meant struggle. And they had to be on point- as much as possible. I preached "clean eating" and discipline.

That is until I met a dear friend and mentor, who explained to me that our bodies are always giving us cues about what they need. He showed me how to use that feedback to determine what is not only a faster path to results but a more sustainable, safer and more enjoyable way. Fun along the way? Yes please!

This friend used to eat pizza, drink beer, smoke cigarettes and break world records. He still does. Insane right? Flying in the face of all the things I thought must be true. So I thought he was a freak of nature, but I wondered if it could work for me?

He asked me to just trust his lead. What did I have to lose? Other than suffering.

So, I did.

But the first thing that I had to shift- to get going on this new path- was my belief. I had to be at least willing to take the chance. To risk trying a different way to see if it would work. And it did.

And I've never gone back.

Will you join me?

Testimonials

Beth, N

**Beth is down 18-20 lbs, depending on the day and 16 inches. No wonder all her clothes are fitting.

When I first decided to reach out to Megan, it had been after a period of time of taking action to address my unhappiness. After the birth of my second child, my body just didn’t return to where I had been before that pregnancy or even to where I was after my first pregnancy.
I was unhappy with my body, only wearing anything with an elastic waist and refusing to buy bigger clothes. Seeing all my clothes that didn’t fit me was a daily frustration. This frustration and negativity just kind of dampened my joy in other areas of life.

I had at the start of the year decided I’m going to tackle this negativity, and I was doing really great. I had established a consistent daily yoga routine. I had begun eating better and ensuring that I was hydrated, but I wasn’t noticing the scale budge and my clothes weren’t fitting much better

Megan and I have been Facebook friends for a long time and I got myself into the peptalk emails- I don’t remember how. I kept seeing her posts (universe anyone?!) I felt like I was doing the right things on my own, but I wasn’t making progress fast enough for me and I wasn’t really sure the why. So I thought I’m going to reach out to Megan, find out a little bit more about what she does, and see if maybe this is what I need.

When we had the meet and greet meeting to figure out my goals and if this could work, I knew instantly “OK this is what I need”. I need the different perspective I need a coach.
I need someone to tell me what to do for the beginning then I needed someone who was going to show me a way for me to take ownership, for me to take the controls, and to feel confident in having control and that’s what Megan did for me.

She helped me understand some of that eating choices I was making that weren’t optimal for my body and gave me workable ideas and “solutions”. We worked on a set lifting programming and then transitioned to ways that I could understand what my body needed but still fall back on a routine for the busy days or the days that I can’t think, or I don’t want to think, of my own work out.

In addition to the coaching of exercise and food, there was the portal. Truthfully, I didn’t touch it for the first two months, minus the specific calls, Megan would send me links to to watch. The my work schedule changed and I started listening to calls while I walked, or had them on as I worked out, and by no means am I the leader in going through the portal, but there’s so much good stuff in the portal. It is a really useful tool. I set myself goals of tackling the different categories and it became a game for me. I learned so much and even though I unfortunately didn’t finish every topi I would 100% recommend checking out the portal. I learned so much and retained more because I heard it again. Yes Megan will always walk us through various things that are specific to our journey but hearing it again in the portal and hearing other questions people ask and then being able to apply those to my situation is helpful beyond measure.

I started with Megan with a goal that my pants fit, to have my whole wardrobe back. Inside of that goal was, of course, losing pounds but it was really about the clothing. And I did it, the pounds and the inches. I ultimately have all my clothes fitting, even some being too big, but more importantly, I have a new joy and a confidence And I almost say a calmness because I know I am capable that I can choose to make choices that will propel me towards my goals.
And most importantly, I know that I can have a day or time of not so great choices and they don’t define me and they don’t end the journey . I can still take the next choice and point it towards my goal. I have more grace and compassion for myself than I did the 18+ pounds ago when I started with Megan. That is what I’m most grateful for.

Megan is 💯 a coach I would recommend. If finding yourself at spot where you feel unhappy and unsure how to get where you want and you’re willing to listen and make a change (they aren’t usually drastic- small changes make a big impact when done consistently!) , then reach out. Megan will be the mentor, friend, cheerleader, straight talker you need to help you find and take the steps towards that goal.
I hope, like me, you’ll know if this is a fit for you at that first call. Much love to you on your journey!

Kari

**Kari is down 15-20 lbs in 6 month

"I had been slowly gaining weight even though I was working out 5-6 days a week and eating relatively healthy. My clothes were feeling tight and I just didn’t feel good in them overall. I wasn’t sure what to do but knew I needed someone to hold me accountable. After looking into many options, I had remembered Megan from my days at her gym and I knew she would be the right fit for me and what I needed.

I wanted someone to be tough on me and hold me accountable. I knew what I should be eating – macros, calories, etc. but I could not do it on my own. I realized I was not eating enough and not getting enough protein. I needed someone that would push me but also give me new ideas to try while not compromising the things I love or don’t have issues with (sleeping, working out).

Megan was supportive. I was not just a number with Megan. She individualizes her coaching and plans for every single client. We are all very different and needed different things from Megan. She helped me lose ~15-20 lbs in 6 months and taught me about carb cycling, macros, importance of protein. Most importantly, she taught me that taking care of myself was number one. Go easy on yourself if you’re having a stressful week, etc. Ensure you’re getting the basics done and take small steps.

Kari said that she not only got what she wanted in terms of reaching her goals but that "I have the tools I need to continue on my own. I know I’ll always struggle with accountability but I know what to do and I know what to eat. I have been able to keep the weight off even though it’s the middle of summer and very difficult time to be good about your eating, etc. I have continued to get good sleep and do CrossFit 5-6 days per week.

I think Megan provide the whole package depending on what you need as an individual. She has many talents and experiences that she can share and support you with. She will customize your program for what you need or are looking for. She will consistently meet with you and check in to make sure you’re doing ok and if you need any support. Overall she cares about all of her clients and you are not a number.
If you are thinking about working with Megan, give it a try! What do you have to lose? No matter what, you’ll learn something valuable and something you can put into practice going forward. Megan is considerate and understands the challenges of life and how to help you though them. She cares about you and wants you to succeed. She’s easy to talk with and every time we talked I took something new away.

I would highly recommend working with Megan. She is willing to explore different things with different clients. Its not a one size fits all since we all have different needs. She will push and challenge you yet knows when its time to back off. I truly could not have done this without Megan and I also love that if I need her she’s just a text, phone call or email away. Thank you Megan for all that you did for me and all of your clients."

Debbie

**Debbie, age 68at 5'6 went from 168.5 lbs to 144 lbs.

"I have been a client of Megan's over the last few years at her gym, test programs and Wellness program. I had reached a point that I knew I needed help to lose weight and get healthy again. Megan has over 20 yrs of fitness experience and health knowledge that
I knew if anyone could help me regain a healthy body and mind set, she was the one. I knew I could trust her and we would work together on my journey.

I am constantly amazed at her depth of knowledge and her intuition of what may help each client reach their goal. Megan is authentic, enthusiastic and truly enjoys guiding each client on their individual journey to better health and well being.

This program is not just about weight loss, Megan explains in detail how Mind, Body and Soul are intertwined and workstogether to reach each person's goals. I've been enlightened on so many new areas that can be of help and she provides the resources to explore further.

Megan provides the instruction and guidance for success, while each individual puts in the effort and dedication to reach their goals. This program is totally worth the effort and price if you truly want the change in your life. I am almost to my goal weight, I feel and look so much better, and I now realize it's a lifestyle change for the better. I promise working with Megan is very uplifting and worth it."

Maria

**Maria 144.5lbs to 130

When Maria came to work with me she was trying to balance travel, fun times dining out and drinking with friends and a busy work schedule. She had a brand new puppy too! Maria got to work and followed a meal plan where we built in fun and treats.

She went from 144.5-130 lbs over the holidays with her lowest at the start of the new year. She dropped 3.5 inches from her chest, 3 inches from her waist, 4 inches from her hips and 3 inches from her thigh.

Aimee

**Amiee dropped over 35lbs, and close to the same in inches.

When my client Aimee signed on to work with me in April 2022, she barely believed it would work.

She was seeing the results of my other clients.

She had worked with me before and come to the gyms.

So there was trust in me, and my knowledge and expertise.

But she didn't trust herself.

She was pretty worried she'd be one of those people who couldn't do it. :(

She told me- in our initial consultation - that the train (of her fitness, weight and health) was so far off the tracks that vines had grown through the windows. :(

But she hadn't completely lost hope or she wouldn't have connected with me at all.

What occurred in our year together was and is remarkable.

Aimee dropped over 35lbs, and close to the same in inches.

She changed her view of food and fueling herself at the office. She is often in extremely stressful back to back on camera meetings throughout the day.

She learned and implemented some strategies to exercise more at home. She was doing almost zero exercise to start unless you count some slow walks with her daughter.

She became a person who takes 6 flights of stairs at work a few times a week!

She began to better prioritize sleep.

She said no to renewing a role on a board that was sucking her dry of time and energy.

She learned some skills to better manage and feel her emotions so that she could stop eating her feelings.

And the list goes on.

Aimee told me that the transformation she got working with me was well beyond the money she paid AND way beyond what she even believed was possible for her.

And the best news is that she is equipped now.

She knows what she needs to do.

She can either maintain these results for a while OR reach for her next level- on her own. She knows what needs to happen next.

When people work with me, I aim not only to help them acquire new skills but to apply the skills. AND to ultimately come out of coaching with a better trust in themselves to they can do this on their own- long term.

Everyone's starts in a different spot.

Everyone's ends goals are different.

But for all the goal is results and building up the belief that not only can we do this and go further with our bodies than we ever believed is possible BUT also we can maintain it. We can become people who don't "backslide" or end up with train off the tracks in the ditch with vines growing through it...

If you want the results that my dear client Aimee had or your own transformation (however that looks for you), let's talk: 701-578-4311.

When Aimee signed on she "just wanted to lose something" and "not have it be hard" and what she got was a whole new view on who she is and what is possible for her long term. Plus being down 35lbs is nothing to sniff at either. :)

Melissa

**Melissa is in her fifties and down from 156.6 to 143 lbs.

Megan Kruger is a delight to work with. Not only does she help you get results, she makes it fun while you are doing it. I had the pleasure of working with Megan for seven months. My four weeks in her Light and Lean mini-course inspired me to sign up for her 6-month program. During this time with Megan, I lost weight and went below a number on the scale I had not been able to conquer in a very long time.

Megan’s private Facebook group for clients is called Fitness, Food, Feelings and Fun – Actionable Advice and Good Vibes. That sums up her program and personality. Megan encourages clients to be kind and generous with themselves, while doing our best to care for our bodies, minds and spirits with good food, movement, and curiosity. Megan helped me identify and prioritize the actions I needed to take to lose weight. I did not feel deprived. Rather, I felt enlightened and empowered.

One of the best components of the program is the weekly online group meeting with Megan’s other coaching clients. Megan was always prepared with a formal presentation on a relevant topic. Sometimes, she would invite guest speakers to broaden our knowledge (of chiropractic care, for example). Megan always started these meetings by having us share our wins. Following the presentation, we clients shared our challenges and motivations, recipes, grocery-store finds, and more. We had a built-in support group, in addition to coach Megan.

If you follow Megan’s advice and program, informed by her years of experience, education, and continued learning, you will lose weight and learn how to truly care for yourself.

Mary M.

**Mary lost a total of about 30 pounds and a lot of inches

I came to know Megan when I joined the workout studio that she owned several years ago. I enjoyed and appreciated the empowering and positive approach that she and her coaches brought to workouts. So, a few years later when I was struggling physically, I was aware Megan had started doing personal consulting and I reached out to her.

When I started working with Megan one-on-one in August 2022, I was experiencing chronic pain in my hips, knees, and feet; I wasn’t sleeping well; and I was unhappy with my appearance. I’d been through several cycles of weight loss and rebound over a period of 20 years, and felt confident that I knew what I needed to do but needed help actually doing it. I’ve worked with nutritionists, followed various weight loss programs, attended different gyms — but I hadn’t figured out the head game that would help me manage my health successfully long-term. I needed help with accountability in eating well, and in planning my workouts. But most importantly, I needed help overcoming thought patterns and mental habits that in the past have kept me from maintaining a balanced and healthy set of habits.

Megan proved to be the partner I needed in all respects.

She helped me set parameters for managing my food intake, scheduled a variety of strength workouts for me, and most importantly provided 1:1 coaching sessions where she reminded me always to look for the “wins” in my week, and helped break down my negative self-talk. She balanced my tendency to be my worst critic with good humor, encouragement, and celebration of the habits I was building. She called me out (in the most patient and affirming way) for comments that not only were self-critical but often, I realized, weren’t even a true reflection of the reality I was living. (Example: I would talk about how I don’t think of myself as a person who exercises, and was surprised once by an acquaintance calling me a “fellow gym rat”. Megan just laughed and reminded me that I had been working out at least 3x a week for several weeks at that point and that yes, I was indeed someone who exercises!)

I worked with Megan 1:1 for a full year, lost a total of about 30 pounds and a lot of inches. More important than the numbers though, I figured out how my food choices influenced how I felt, and it didn’t take very long into my time with Megan that the chronic pain started to dissipate, and I learned how to keep it away. I also gained a self-awareness and self-confidence that I can continue losing more weight on my own if I wish to, and that I can maintain the progress I’ve made. This was the best investment I’ve made in myself in a long time.

Thank you Megan!